Introduction
There’s a new juice on the market for kids called Plezi, launched by the former first lady, Michelle Obama. She is also the co-founder of the brand.
This juice is being marketed as “healthy” for kids 4-6 years old with no added sugar making this a more appealing drink alternative to parents versus 100% juice drinks.
While it’s typical for kids to have juice in their diet, many adults think drinking juice is healthy especially when the words, “natural” and “fresh” are used to market it. Let me know in the comments if you drink juice because you think it’s healthy.
In this blog post, I’ll review how healthy manufactured juice is for adults (specifically orange juice) and if there are any advantages. I’m referring to the typical juices sold at your local grocery store. I’ll also list the benefits of eating fruits and vegetables as opposed to drinking them.
Drinking juice may be part of your morning routine or a thirst quencher after a workout, but is it as healthy as you have been led to believe?
Other than the sheer pleasure of taste, there are very few health benefits of drinking manufactured juice. Many juices have added sugar and even light, diet, and unsweetened juices are processed with artificial sweeteners and chemicals. The alarming information is how juice is made. In this post, I focus on orange juice since it’s the most popular among adults.
What’s really in your OJ?
After the juice is pasteurized, the natural components are lost during the processing. They are then added back with flavor packs which are made from orange byproducts and not considered an ingredient, therefore not required to be listed on the label.
What’s in the flavor packs?
Companies guard their “secret formula” closely and are not willing to share the formula and chemical composition. But, one known ingredient is ethyl butyrate. It’s the main chemical naturally found in citrus foods, but manufacturers add more that’s not natural to enhance the flavor and smell.
Which companies use and don’t use flavor packs?
Companies don’t have to reveal the use of flavor packs, but it’s hidden as “natural flavors” on the food label.
Not all companies use flavor packets. Find out if your favorite brand of OJ is flavor-pack-free.
One benefit of drinking juice
If you’re a diabetic and your blood sugar drops, drinking 2-4 oz of juice is one of a few options that will help to raise it quickly and effectively.
Whole orange vs orange juice
| Calories | Carbohydrates | Sugar | Fiber | |
| Medium orange | 65 | 15 grams | 13 grams | 3.4 grams |
| 8 oz. OJ | 110 | 27 grams | 24 grams | 0 grams |
Health benefits of eating fruits and vegetables
Eating fruits and vegetables as part of a diet is naturally low in calories, high in fiber, and full of antioxidants. The best sources of antioxidants come from plant food, not supplements.
Health heart benefits – antioxidants and fiber help to slow atherosclerosis (build-up of fats in the walls of arteries) by reducing plaque from cholesterol to help increase blood flow.
Better memory function – helps to lower inflammation and improve cognitive function in the brain.
Vision health – fruits and vegetables that are orange in color like carrots, sweet potatoes, and cantaloupe are high in beta-carotene (a form of Vitamin A) to help with vision.
Strong teeth and bones – fruits and vegetables high in vitamin C help keep gums healthy.
Pro tip: Eating an apple won’t remove dental plaque but it does reduce salivary bacteria in the same way as brushing your teeth!
Calcium and Vitamin D keep bones healthy. Green leafy vegetables such as spinach, kale, and Swiss chard are high in calcium. Best absorbed with a fat like a salad dressing.
Healthy weight levels – the low caloric intake of fruits and vegetables along with the fiber from them helps to keep you feeling full longer which in turn can help maintain your body weight.
Reduced risk of some cancers – a variety of fruits and vegetables contain many antioxidants and phytochemicals with protective properties to help lower your risk of some cancers.
Phytochemicals found in fruits and vegetables promote health by:
- Slowing down the aging process
- Reducing the risk of diseases
- Boosting the immune system
- Reducing inflammation
Vitamins found in fruits and vegetables
Vitamins A and C are found in almost every fruit and vegetable from apples to zucchini. Vitamin A is important for vision, immune function, cell growth, reproduction and fetal development.
Fruits and vegetables high in Vitamin A: apricots, asparagus, beet greens, green and red bell peppers, bok choy, broccoli, brussels sprouts, butternut squash, red cabbage, cantaloupe, carrots, tomatoes, collard greens, endive, grapefruit juice (unsweetened), kale, lettuce (bibb, green, red, romaine), mandarin oranges, mangos, mustard greens, papayas, peas, plums, pumpkin, spinach, sweet potatoes, and zucchini.
Fruits and vegetables high in Vitamin C: bell peppers (green, red, and yellow) broccoli, red cabbage, chile peppers, grapefruit, guava, kiwifruit, oranges, and strawberries.
Vitamin C is important for wound healing, fighting off colds, absorption of iron, and is a free radical fighter also known as an antioxidant. Free radicals can damage the body. Antioxidants help to prevent this from happening.
Pro tip: Oranges contain calcium found in the white spongy part under the peel known as the pith. Orange juice doesn’t naturally contain calcium unless it’s added.
Conclusion
Eat your fruits and vegetables instead of drinking them for a healthy optimal option.
For a healthy alternative to store-bought juice, make your own. Be sure to use pesticide-free produce. (Organic)
Manufactured apple juice and other juices aren’t any healthier than orange juice. It’s just a matter of personal preference in taste.
Pro tip: If you’re a daily juice drinker, try alternating juice with whole fruit to reap the benefits.
Tips on how to add fruits and vegetables to meals and snacks:
- Mix fruit with oatmeal or yogurt.
- Bake vegetables such as potatoes, carrots, tomatoes, and squash with fish or chicken.
- Add frozen or fresh vegetables to canned soup. Add steamed vegetables to tomato sauce and serve over pasta.
- Use chopped fruit in breads or muffins.
- Add chopped apricots, apples, strawberries or pears to a green salad.
In optimal health,
Lisa